03 CHOOSE YOUR WEAPONS

Some tools are bet­ter than others

Men's Fitness - - Features | Hiit -

FOR CAR­DIO AND FAT LOSS KET­TLE­BELLS

A Louisiana Uni­ver­sity study that com­pared ket­tle­bell swings, cleans and dead­lifts with a more tra­di­tional sprint train­ing pro­gramme found that max­i­mum heart rate was only slightly higher in the sprints, while calo­rie ex­pen­di­ture was big­ger with the bells.

FOR ALL OUT IN­TEN­SITY BIKE

There’s a rea­son lots of stud­ies use ex­er­cise bikes: go­ing all-out on the ped­als isn’t too tech­ni­cal, in­jury risk is low, and you can ruin your­self. For “supra­max­i­mal” ef­forts, which stim­u­late ev­ery avail­able mus­cle fi­bre, the bike is the per­fect choice.

FOR AN ALL DAY BURN BAT­TLE ROPES

In a Col­lege of New Jersey study, bat­tle ropes beat 13 other ex­er­cises for en­ergy ex­pen­di­ture, in­clud­ing burpees – and pro­duced the high­est av­er­age heart rate. The pro­to­col: 15 sec­onds of sin­gle-arm waves, then 15 of dou­ble-arm waves, 60 sec­onds’ rest, re­peated eight times.

FOR IM­PROVED EN­DURANCE BURPEES

In the same New Jersey study, burpees beat four other body­weight moves and ev­ery free weights ex­er­cise for VO2 re­sponse. If you’re short on time and space, use the Win­gate pro­to­col: 30 sec­onds all-out, then four min­utes of rest, done four to six times.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.